{"id":12602,"date":"2024-12-06T06:55:20","date_gmt":"2024-12-05T23:55:20","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12602"},"modified":"2024-12-06T06:55:20","modified_gmt":"2024-12-05T23:55:20","slug":"are-there-foods-that-can-lower-blood-sugar","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12602","title":{"rendered":"Are There Foods That Can Lower Blood Sugar?"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p data-pm-slice=\"1 1 []\">If you\u2019re trying to keep your blood glucose within a healthy range, you may be wondering which foods are best. Short answer: There are no foods that lower blood sugar.<\/p>\n<p>That\u2019s because the carbohydrates (and <a title=\"sometimes proteins\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3636601\/\" target=\"_blank\" rel=\"noopener\">sometimes proteins<\/a>) we get from food are converted\u00a0<a href=\"https:\/\/medlineplus.gov\/ency\/article\/002469.htm\" target=\"_blank\" rel=\"noopener\">into glucose<\/a>, which acts as the body\u2019s\u00a0<a href=\"https:\/\/medlineplus.gov\/bloodsugar.html\" target=\"_blank\" rel=\"noopener\">main source of energy<\/a>. So most foods will cause at least a slight post-meal, or postprandial, increase in blood sugar.<\/p>\n<p>The good news? \u201cFood can definitely help support healthy blood sugar levels,\u201d says Andrea N. Giancoli, MPH, RD.<\/p>\n<p>Find out how below, with seven types of foods least likely to <a title=\"spike blood sugar\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-are-glucose-spikes-harmful\" target=\"_blank\" rel=\"noopener\">spike blood sugar<\/a>, along with the glycemic impacts of the most frequently searched individual foods.<\/p>\n<div class=\"shakeology_ad clearfix\">\n<h2>Glucose Glossary<\/h2>\n<p>To understand how food affects blood sugar, it helps to learn the lingo.<\/p>\n<p><strong>Glucose:<\/strong> Known in blood as serum glucose or blood sugar, this is the body\u2019s main source of usable energy. In food, glucose is one of three <a title=\"simple sugars\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/simple-sugars\" target=\"_blank\" rel=\"noopener\">simple sugars<\/a>, or monosaccharides, including fructose and galactose.<\/p>\n<p><strong>Insulin: <\/strong>Hormone produced and released by the pancreas that directs the flow of sugar from blood into cells for use.<\/p>\n<p><strong>Glucose spike: <\/strong>The release of sugar into the bloodstream following a meal in amounts that exceed the normal range. Can <a title=\"disrupt hormone balance\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/hormonal-imbalance-symptoms\" target=\"_blank\" rel=\"noopener\">disrupt hormone balance<\/a> when chronic.<\/p>\n<p><strong>Glycemic index: <\/strong>A score assigned to specific foods based on how quickly they cause insulin and blood sugar levels to rise after eating them.<\/p>\n<p><strong>Glycemic load: <\/strong>A value assigned to specific foods based on their glycemic index score and a standard portion size to better predict how they will impact blood sugar.<\/p>\n<p><strong>Fiber:<\/strong> Plant-based carbohydrate that your body can\u2019t break down. When present in food, it can slow the absorption of digestible carbohydrate (sugar).<\/p>\n<\/div>\n<h2 data-pm-slice=\"1 1 []\">7 Foods That Support Healthy Blood Glucose<\/h2>\n<hr\/>\n<p style=\"text-align: center;\" data-pm-slice=\"1 1 []\"><strong><a href=\"#Nuts\">Nuts and Seeds<\/a> \/\/ <a href=\"#Veggies\">Fibrous Vegetables<\/a> \/\/ <a href=\"#Fruit\">Whole Fruit<\/a> \/\/ <a href=\"#Grains\">Whole Grains<\/a> \/\/ <a href=\"#Legumes\">Legumes<\/a> \/\/ <a href=\"#Fish\">Fatty Fish<\/a> \/\/ <a href=\"#Vinegar\">Vinegar<\/a><\/strong><\/p>\n<hr\/>\n<p data-pm-slice=\"1 1 []\">When trying to determine whether a food will spike your blood sugar, it\u2019s helpful to consult its score on the <a title=\"glycemic index\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/glycemic-index\" target=\"_blank\" rel=\"noopener\">glycemic index<\/a>. A food\u2019s GI score is based on how quickly it causes insulin and serum (blood) glucose levels to rise after eating it.<\/p>\n<p>The glycemic index ranks food on a scale of 0 to 100 based on 50 grams of carbohydrates from that food. Pure glucose clocks in at 100, while a score of 55 and under is considered low and, therefore, unlikely to seriously spike blood sugar.<\/p>\n<p>If you want to take that scrutiny further, consider a food\u2019s <a title=\"glycemic load\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/glycemic-index\" target=\"_blank\" rel=\"noopener\">glycemic load<\/a>, which builds on the glycemic index by factoring the amount of a given food you\u2019re actually likely to eat in one sitting when scoring its impact on blood sugar.<\/p>\n<p>For instance, a beet\u2019s GI score is 64, while rice scores 53. But you would have to eat nearly four cups of beets to reach 50 grams of carbs; with rice it\u2019s just one cup. That makes the glycemic load of beets 6 compared with 18 for that of rice.<\/p>\n<h3 id=\"Nuts\">1. Nuts and seeds<\/h3>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-174320\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113800\/foods-that-lower-blood-sugar-600-nuts.jpg\" alt=\"Close Up of Nuts | Food that lowers blood sugar\" width=\"600\" height=\"400\"\/><\/p>\n<p data-pm-slice=\"1 1 []\">Rich in unsaturated fat, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/dietary-fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a>, and valuable minerals, nuts consumed daily can have a <a title=\"favorable effect\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5707743\/\" target=\"_blank\" rel=\"noopener\">favorable effect<\/a> on blood sugar levels as well as helping support healthy blood pressure and cholesterol levels.<\/p>\n<p>\u201cThey\u2019re higher in <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/are-you-eating-enough-healthy-fats\" target=\"_blank\" rel=\"noopener\">healthier fats<\/a> and may potentially <a title=\"increase sensitivity to insulin\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9965730\/\" target=\"_blank\" rel=\"noopener\">increase sensitivity to insulin<\/a>,\u201d Giancoli says. (Of course, nuts are still high in calories, so you should still eat them in moderation.)<\/p>\n<ul>\n<li>Peanuts<\/li>\n<li>Almonds<\/li>\n<li>Cashews<\/li>\n<li>Walnuts<\/li>\n<li>Pecans<\/li>\n<li>Pistachios<\/li>\n<li>Brazil nuts<\/li>\n<li>Macadamia nuts<\/li>\n<li>Chia seeds<\/li>\n<li>Flaxseed (whole)<\/li>\n<li>Pumpkin seeds<\/li>\n<li>Sesame seeds<\/li>\n<li>Sunflower seeds<\/li>\n<li>Fenugreek seeds<\/li>\n<\/ul>\n<p><strong>Does peanut butter spike blood sugar?<\/strong><\/p>\n<p>Among the foods most commonly searched for their effects on blood sugar, peanut butter that contains no <a title=\"added sugar\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/natural-sugar-vs-added-sugar\" target=\"_blank\" rel=\"noopener\">added sugar<\/a> has been found to have a <a title=\"healthy effect on blood sugar\" href=\"https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/195554\" target=\"_blank\" rel=\"noopener\">healthy effect on blood glucose<\/a>, no different than raw peanuts. That means consuming natural peanut butter, with its combination of high protein, fiber, and healthy fats.<\/p>\n<p><strong>Does almond milk spike blood sugar?<\/strong><\/p>\n<p>The diversity of almond milk formulations <a title=\"varies so widely\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5325842\/\" target=\"_blank\" rel=\"noopener\">varies so widely<\/a> it\u2019s impossible to rule definitively on whether or not it will send serum glucose levels soaring. The difference is in how much sugar is added to the mixture. Almond milk is also typically low in protein, meaning it offers less of the nutrient to help slow sugar absorption.<\/p>\n<p>If you want the real thing, consider <a title=\"making your own almond milk\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/homemade-almond-milk\" target=\"_blank\" rel=\"noopener\">making your own almond milk<\/a>.<\/p>\n<h3 id=\"Veggies\">2. Non-starchy vegetables<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-174322\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113818\/foods-that-lower-blood-sugar-600-vegetables.jpg\" alt=\"Close Up of Broccoli | Food that lowers blood sugar\" width=\"600\" height=\"300\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113818\/foods-that-lower-blood-sugar-600-vegetables.jpg 1000w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113818\/foods-that-lower-blood-sugar-600-vegetables-715x358.jpg 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113818\/foods-that-lower-blood-sugar-600-vegetables-394x197.jpg 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113818\/foods-that-lower-blood-sugar-600-vegetables-340x170.jpg 340w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\"\/><\/p>\n<p data-pm-slice=\"1 1 []\">Starchy vegetables like corn and potatoes are rich in nutrients, but they can\u00a0<a href=\"https:\/\/www.diabetes.co.uk\/food\/starchy-vegetables.html\" target=\"_blank\" rel=\"noopener\">bump up blood sugar levels<\/a>\u00a0relatively quickly. Their\u00a0<a href=\"https:\/\/www.diabetes.org\/nutrition\/healthy-food-choices-made-easy\/non-starchy-vegetables\" target=\"_self\" rel=\"noopener\">water-based counterparts<\/a>\u00a0\u2014 like asparagus, broccoli, leafy greens, peppers, summer squash, and tomatoes \u2014 are great choices when you\u2019re trying to help support healthy blood sugar levels.<\/p>\n<p>\u201cThey\u2019re not causing a spike in your blood sugar, they\u2019re lower in carbohydrates, and they add a lot to your meal,\u201d Giancoli says.<\/p>\n<ul>\n<li>Spinach<\/li>\n<li>Kale<\/li>\n<li>Broccoli<\/li>\n<li>Tomato<\/li>\n<li>Carrots<\/li>\n<li>Asparagus<\/li>\n<li>Mushrooms<\/li>\n<li>Squash<\/li>\n<li>Cabbage<\/li>\n<li>Cucumber<\/li>\n<li>Beets<\/li>\n<li>Cauliflower<\/li>\n<li>Brussels sprouts<\/li>\n<li>Celery<\/li>\n<li>Eggplant<\/li>\n<li>Collard greens<\/li>\n<li>Okra<\/li>\n<li>Radish<\/li>\n<li>Lettuce (romaine, arugula, butter)<\/li>\n<\/ul>\n<p><strong>Do sweet potatoes spike blood sugar?<\/strong><\/p>\n<p>The glycemic response of sweet potatoes isn\u2019t simply defined either, since it <a title=\"depends on\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3205609\/\" target=\"_blank\" rel=\"noopener\">depends on<\/a> how they\u2019re cooked. <a title=\"resistant starch\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/simple-carbohydrates-complex-carbohydrates\" target=\"_blank\" rel=\"noopener\">Resistant starch<\/a>, which normally isn\u2019t digested and thereby helps limit blood sugar spikes, can be lost in cooking processes like roasting, baking, and frying. Boiling, however, helps preserve it.<\/p>\n<p><strong>Do carrots spike blood sugar?<\/strong><\/p>\n<p>As their appearance on the list above indicates, carrots do not significantly impact blood sugar. While their GI score can increase when cooked, they still fall <a title=\"within the low-GI threshold\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6734389\/\" target=\"_blank\" rel=\"noopener\">within the low-GI threshold<\/a>.<\/p>\n<h3 id=\"Fruit\">3. Whole fruit<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-174323\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113826\/foods-that-lower-blood-sugar-600-whole-fruit.jpg\" alt=\"Close Up of Apple | Food that lowers blood sugar\" width=\"599\" height=\"337\"\/><\/p>\n<p data-pm-slice=\"1 1 []\">Yes, fruit has a lot of <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/is-the-sugar-in-fruit-bad-for-you\" target=\"_blank\" rel=\"noopener\">natural sugar<\/a> in it, but don\u2019t let that deter you.<\/p>\n<p>\u201cWe shouldn\u2019t be worried about eating fruit and it spiking our blood sugar,\u201d Giancoli says. \u201cYou\u2019re not going to get that same spike as with sugar on its own.\u201d<\/p>\n<p>Plus, all that fruit sugar comes in a tidy package complete with fiber, water, and micronutrients. And\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3978819\/\" target=\"_blank\" rel=\"noopener\">research suggests<\/a> a diet rich in whole fruits \u2014 especially blueberries, grapes, and apples \u2014 may be associated with healthy blood sugar.<\/p>\n<p>If you\u2019re looking for foods with a lower impact on serum glucose, whole fruits also tend to be a better choice than fruit juice and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/is-dried-fruit-healthy\" target=\"_blank\" rel=\"noopener\">dried fruit<\/a>, which lack the fiber and water, respectively, found in whole fruits. The fiber and water in whole fruit combine to naturally moderate consumption.<\/p>\n<ul>\n<li>Apples<\/li>\n<li>Oranges<\/li>\n<li><a title=\"Banana\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/bananas-nutrition-facts-and-how-to-enjoy-them\" target=\"_blank\" rel=\"noopener\">Bananas<\/a><\/li>\n<li>Berries (blackberries, blueberries, raspberries, strawberries)<\/li>\n<li>Grapefruit<\/li>\n<li>Peaches<\/li>\n<li>Pears<\/li>\n<li>Plums<\/li>\n<li>Grapes<\/li>\n<li>Melon (honeydew, cantaloupe, watermelon)<\/li>\n<li>Apricots<\/li>\n<li><a title=\"Avocado\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10842938\/\" target=\"_blank\" rel=\"noopener\">Avocados<\/a><\/li>\n<li>Cherries<\/li>\n<li>Kiwi<\/li>\n<li>Mango<\/li>\n<li>Nectarine<\/li>\n<li>Papaya<\/li>\n<li>Pineapple<\/li>\n<li>Tangerines<\/li>\n<\/ul>\n<p><strong>Do dates spike blood sugar?<\/strong><\/p>\n<p>Despite their considerable sweetness, dates are not considered a high-glycemic fruit and <a title=\"have been found\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8281151\/#sec1-4\" target=\"_blank\" rel=\"noopener\">have been found<\/a> to support healthy blood glucose levels when consumed in moderation. They\u2019re high in fiber, which helps slow absorption of their sugar content, an effect that can be enhanced by pairing dates with a fat and\/or protein (e.g., nuts, cheese, turkey bacon).<\/p>\n<p><strong>Does cantaloupe cause sugar spikes?<\/strong><\/p>\n<p>People searching online are inordinately concerned about the glycemic impact of cantaloupe, likely because of its moderate GI score of 65. But cantaloupe\u2019s high water and fiber content make it a safe option when the fruit is consumed in moderation.<\/p>\n<p><strong>Does watermelon spike blood sugar\u200b?<\/strong><\/p>\n<p>Don\u2019t let watermelon\u2019s glycemic score alarm you. While it clocks in at between 72 and 80 on the index, its water content spreads those carbohydrates out over a large volume of melon flesh, making its total glycemic load nominal.<\/p>\n<p><strong>Why doesn\u2019t fruit spike blood sugar?<\/strong><\/p>\n<p>Fruit has a healthy effect on blood sugar for a couple of reasons. For starters, the fiber in fruit slows digestion, thereby slowing the absorption of the sugar that accompanies it. Additionally, the <a title=\"sugar in fruit\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/is-the-sugar-in-fruit-bad-for-you\" target=\"_blank\" rel=\"noopener\">sugar in fruit<\/a> consists primarily of fructose, which naturally has a lower GI score than glucose.<\/p>\n<p>One caveat to the glycemic response from fruit regards ripening. The longer fruit is allowed to ripen, the higher its GI score is likely to climb. An unripened banana, for instance, can score as low as 31 on the glycemic index, while an overripe banana can rate as high as 57.<\/p>\n<h3 id=\"Grains\">4. Whole grains<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-174324\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113833\/foods-that-lower-blood-sugar-600-whole-grains.jpg\" alt=\"Overhead Shot of Whole Grain Foods | Food that lowers blood sugar\" width=\"600\" height=\"400\"\/><\/p>\n<p data-pm-slice=\"1 1 []\">While <a title=\"refined carbohydrates\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/refined-carbs\" target=\"_blank\" rel=\"noopener\">refined carbohydrates<\/a> (think sugar-sweetened breakfast cereals and white bread) can cause a rapid rise in blood sugar,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-whole-grains-can-help-you-live-longer\" target=\"_blank\" rel=\"noopener\">whole grains<\/a>\u00a0don\u2019t have the same effects. That\u2019s likely because <a title=\"whole grains\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/whole-wheat-vs-whole-grain\" target=\"_blank\" rel=\"noopener\">whole grains<\/a> like quinoa and oats are a source of fiber and promote a\u00a0<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5537883\/\" target=\"_blank\" rel=\"noopener\">slower rate of digestion<\/a>\u00a0compared to <a title=\"simple carbs\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/simple-carbohydrates-complex-carbohydrates\" target=\"_blank\" rel=\"noopener\">simple carbs<\/a>.<\/p>\n<p>Bonus: Sprinkle some cinnamon on your morning oats.\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6425402\/\" target=\"_blank\" rel=\"noopener\">Studies suggest<\/a>\u00a0consuming 3 to 6 grams of cinnamon per day may help to positively affect certain blood parameters.<\/p>\n<ul>\n<li>Whole grain bread<\/li>\n<li>Brown and wild rice<\/li>\n<li>Oats<\/li>\n<li>Quinoa<\/li>\n<li>Whole grain pasta<\/li>\n<li>Air-popped popcorn<\/li>\n<\/ul>\n<p><strong>Does oatmeal spike blood sugar?<\/strong><\/p>\n<p>Depending on the type and topping, oatmeal can spike blood sugar. But you can mitigate oatmeal\u2019s impact on serum glucose by opting for steel-cut oats <a title=\"(GI score: 52)\" href=\"https:\/\/ajcn.nutrition.org\/article\/S0002-9165(22)00494-4\/fulltext\" target=\"_blank\" rel=\"noopener\">(GI score: 52)<\/a> over rolled (58) or instant (82), and skipping syrup, sugar, or honey in favor of fresh fruit.<\/p>\n<p><strong>Does oat milk spike blood sugar?<\/strong><\/p>\n<p>As with almond milk, the specific formulation of oat milk will determine its effect on blood sugar. The less added sugar there is on the ingredient list, the less likely a particular oat milk will be to adversely impact serum glucose levels.<\/p>\n<p>Oat milk is also generally low in protein compared with many <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/healthiest-milks\" target=\"_blank\" rel=\"noopener\">milk alternatives<\/a>, meaning it has less with which to slow the digestion of any sugar content.<\/p>\n<p><strong>Does popcorn spike blood sugar?<\/strong><\/p>\n<p>Plain popcorn on its own, whether air-popped, microwaved, or stove-popped, is considered low-glycemic and should not meaningfully affect blood sugar. However, many pre-packaged popcorns contain excess amounts of sugar, butter, and\/or salt, which should be minimized to ensure the lowest impact to blood glucose.<\/p>\n<p><strong>Does sourdough bread spike blood sugar?<\/strong><\/p>\n<p>Sourdough is one of the <a title=\"lowest-scoring options\" href=\"https:\/\/glycemicindex.com\/2020\/04\/your-gi-shopping-guide-6\/\" target=\"_blank\" rel=\"noopener\">lowest-scoring breads<\/a> on the glycemic index, making it <a title=\"a terrific option\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35943419\/\" target=\"_blank\" rel=\"noopener\">a terrific option<\/a> for those looking to minimize spikes in blood sugar.<\/p>\n<p>It\u2019s believed that, in addition to its fiber content, sourdough\u2019s fermentation <a title=\"helps further reduce\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0733521009000307\" target=\"_blank\" rel=\"noopener\">helps further reduce<\/a> the glycemic response. And the more whole-grain the sourdough, the better for blood sugar.<\/p>\n<p><strong>Does white rice spike blood sugar?<\/strong><\/p>\n<p>The fiber content of white rice is largely stripped away during processing, making it an inferior grain option for those concerned about blood sugar. Since white rice is simply <a title=\"brown rice without the bran and germ\" href=\"https:\/\/agresearchmag.ars.usda.gov\/2010\/apr\/rice#:~:text=When%20only%20the%20nonedible%20hull,Rice's%20Starch%20and%20Protein%20Power\" target=\"_blank\" rel=\"noopener\">brown rice without the bran and germ<\/a>, its starch content is absorbed rapidly, and is therefore likely to spike blood glucose levels.<\/p>\n<p>Better rice options for a healthier glycemic response include brown and wild rice, which retain the bran and germ. If you do plan to eat white rice, combine it with <a title=\"high-fiber\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/14-high-fiber-foods-that-help-you-lose-weight\" target=\"_blank\" rel=\"noopener\">high-fiber<\/a> and\/or <a title=\"high-protein\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/low-calorie-high-protein-foods\" target=\"_blank\" rel=\"noopener\">high-protein<\/a> foods to slow sugar absorption. Beans, non-starchy vegetables, and lean meats are all good options.<\/p>\n<p><strong>Does corn spike blood sugar?<\/strong><\/p>\n<p>Whole corn is not considered a high-GI food. So, when consumed as kernels or straight off the cob, it doesn\u2019t pose a serious blood sugar dilemma.<\/p>\n<p>Of course, corn is the <a title=\"most widely produced feed grain\" href=\"https:\/\/www.ers.usda.gov\/topics\/crops\/corn-and-other-feed-grains\/#:~:text=Corn%20is%20the%20most%20widely,demand%2C%20trade%2C%20and%20prices.\" target=\"_blank\" rel=\"noopener\">most widely produced feed grain<\/a> in the U.S., appearing in <a title=\"4,000 different products\" href=\"https:\/\/www.iowacorn.org\/corn-products\/\" target=\"_blank\" rel=\"noopener\">4,000 different products<\/a>. As a result, corn may not be as healthy for serum glucose once processed into cornstarch, grits, and cornflakes. Therefore, it\u2019s important to limit consumption of these foods if you\u2019re concerned about blood sugar.<\/p>\n<h3 id=\"Legumes\">5. Legumes<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-174317\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113735\/food-that-lowers-blood-sugar-600-legumes.jpg\" alt=\"Close Up of Variety of Legumes | Food that lowers blood sugar\" width=\"600\" height=\"400\"\/><\/p>\n<p data-pm-slice=\"1 3 []\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23089999\" target=\"_blank\" rel=\"noopener\">Research has shown<\/a>\u00a0that beans, peas, lentils, and other legumes can help support healthy blood sugar levels. One possible reason: Legumes are a great source of fiber \u2014 particularly\u00a0<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\" target=\"_blank\" rel=\"noopener\">soluble fiber<\/a>, which is known for helping to support healthy blood sugar levels. Two thirds of a cup of <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/447513\/nutrients\" target=\"_blank\" rel=\"noopener\">green peas<\/a>, for example, has 6 grams of fiber, while a cup of\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175254\/nutrients\" target=\"_blank\" rel=\"noopener\">cooked lentils<\/a>\u00a0has a whopping 16 grams.<\/p>\n<ul>\n<li>Beans (black, white, navy, red, kidney, pinto)<\/li>\n<li>Peas<\/li>\n<li>Lentils<\/li>\n<li>Lima beans<\/li>\n<li>Chickpeas\/garbanzo beans<\/li>\n<li>Edamame\/soybeans<\/li>\n<\/ul>\n<h3 id=\"Fish\">6. Fish high in omega-3s<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-174316\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113727\/food-that-lowers-blood-sugar-600-fish.jpg\" alt=\"Plate of Salmon and Asparagus | Food that lowers blood sugar\" width=\"600\" height=\"400\"\/><\/p>\n<p data-pm-slice=\"1 3 []\"><a href=\"https:\/\/diabetesjournals.org\/care\/article\/44\/3\/672\/138757\/Association-of-Oily-and-Nonoily-Fish-Consumption\" target=\"_blank\" rel=\"noopener\">Research has linked<\/a>\u00a0the consumption of fish rich in omega-3 fatty acids with better health. Not only is <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/healthiest-fish-to-eat\" target=\"_blank\" rel=\"noopener\">fish<\/a> a great source of protein and <a title=\"healthy fats\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/are-you-eating-enough-healthy-fats\" target=\"_blank\" rel=\"noopener\">healthy fats<\/a>, it also provides some <a title=\"magnesium\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/foods-high-in-magnesium\" target=\"_blank\" rel=\"noopener\">magnesium<\/a> \u2014 especially\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171998\/nutrients\" target=\"_blank\" rel=\"noopener\">salmon<\/a>,\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175120\/nutrients\" target=\"_blank\" rel=\"noopener\">mackerel<\/a>, and\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/174201\/nutrients\" target=\"_blank\" rel=\"noopener\">halibut<\/a>\u00a0\u2014 an important micronutrient for supporting our health, Giancoli says.<\/p>\n<p>Important when preparing fish is to avoid cooking methods that add excessive carbohydrates. That means favoring grilling and baking over breading and frying.<\/p>\n<ul>\n<li>Salmon<\/li>\n<li>Mackerel<\/li>\n<li>Trout<\/li>\n<li>Cod<\/li>\n<li>Albacore tuna<\/li>\n<li>Herring<\/li>\n<li>Sardine<\/li>\n<\/ul>\n<h3 id=\"Vinegar\">7. Vinegar<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-174318\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113742\/food-that-lowers-blood-sugar-600-Vinegar.jpg\" alt=\"Apple Cider Vinegar | Food that lowers blood sugar\" width=\"600\" height=\"300\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113742\/food-that-lowers-blood-sugar-600-Vinegar.jpg 2000w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113742\/food-that-lowers-blood-sugar-600-Vinegar-715x358.jpg 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113742\/food-that-lowers-blood-sugar-600-Vinegar-394x197.jpg 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113742\/food-that-lowers-blood-sugar-600-Vinegar-340x170.jpg 340w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\"\/><\/p>\n<p data-pm-slice=\"1 1 []\">Research suggests\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30230497\" target=\"_blank\" rel=\"noopener\">acidic foods may help to lower the glycemic response<\/a>\u00a0to certain starchy foods. More specifically,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5954571\/\" target=\"_blank\" rel=\"noopener\">studies<\/a>\u00a0suggest vinegar may be a promising food to help manage glycemic response, so go ahead and add some to your salad dressings and marinades.<\/p>\n<h2>How to Find Foods that Support Healthy Blood Sugar<\/h2>\n<p data-pm-slice=\"1 1 []\">Want to fill your grocery cart with foods that help support healthy blood sugar levels? Giancoli offers these simple tips:<\/p>\n<ul>\n<li>Choose foods that are as close to their natural state as possible. \u201cThe less processed, the better,\u201d Giancoli says.<\/li>\n<li>Include plenty of\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/14-high-fiber-foods-that-help-you-lose-weight\" target=\"_blank\" rel=\"noopener\">high-fiber foods<\/a>, especially those high in soluble fiber.<\/li>\n<li>Stock up on fruit and veggies. \u201cPlant-based foods may help because they naturally come with fiber,\u201d Giancoli says.<\/li>\n<li>For the most part, steer clear of <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/refined-carbs\" target=\"_blank\" rel=\"noopener\">refined carbohydrates<\/a> and foods with <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/natural-sugar-vs-added-sugar\" target=\"_blank\" rel=\"noopener\">added sugar<\/a>. \u201cThat doesn\u2019t mean you can\u2019t have a treat,\u201d Giancoli says. \u201cYou certainly can, but it has to be a part of a healthy balanced diet.\u201d<\/li>\n<\/ul>\n<p>When you\u2019re\u00a0planning your meals, try to include\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/essential-nutrients-explainer\" target=\"_blank\" rel=\"noopener\">all three macronutrients<\/a>: carbohydrates, fat, and protein. We need\u00a0carbohydrates\u00a0to function, and adding healthy fats and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/lean-protein-foods\" target=\"_blank\" rel=\"noopener\">lean protein<\/a> to the mix will help slow the rate of digestion, which in turn slows down the release of glucose into the bloodstream, Giancoli explains.<\/p>\n<p>How often you eat can also play a role. \u201cIf you have one large meal, you\u2019re more likely to have a spike in blood sugar, and uptick in the\u00a0<a href=\"https:\/\/diabetes.org\/health-wellness\/medication\/insulin-basics\" target=\"_blank\" rel=\"noopener\">insulin<\/a>\u00a0response,\u201d Giancoli says. Eating smaller meals, and eating more often \u2014 for example, three square meals a day with one or two\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/everything-you-need-to-know-about-healthy-snacking\" target=\"_blank\" rel=\"noopener\">healthy snacks<\/a>\u00a0\u2014 will likely be more beneficial for maintaining healthy blood sugar levels.<\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-174321\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/07\/23113808\/foods-that-lower-blood-sugar-600-pin.png\" alt=\"Pin Image of Foods that lower blood sugar with BODi logo | Food that lowers blood sugar\" width=\"600\" height=\"900\"\/><\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/foods-that-lower-blood-sugar\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re trying to keep your blood glucose within a healthy range, you may be wondering which foods are best. Short answer: There are no foods that lower blood sugar. That\u2019s because the carbohydrates (and sometimes proteins) we get from food are converted\u00a0into glucose, which acts as the body\u2019s\u00a0main source of energy. So most foods &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12602","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12602","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12602"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12602\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12602"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12602"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12602"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}